Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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February 2019

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (2 Rounds for time)2 Rounds for time: 30/20 Cal Bike 30/20 Cal Row or Ski Rest :90 secs in between rounds Rest 5 mins...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (Time)For time: 200m Run 21 Chest to bar/Pull ups 9 Kettlebell swings 32/24kg 400m Run 15 Chest to Bar/Pull ups 15 Kettlebell swings 800m Run 9 Chest to bars/Pull ups 21 Kettlebell siwngsConditioning3 sets for quality: Single Arm Dumbbell row x 12 reps (per side)* :30 Hollow holds Rest as needed...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)Every minute on the minute alternate stations for 16 mins: Station 1: 3 Deadlifts Station 2: 3-8 Ring dipsMetcon (AMRAP - Rounds and Reps)10min AMRAP: 10/7 Cal Assault Bike or 200m Run 8 Dumbbell Snatches 6 Burpee to Target...

2019 Crossfit Open Workout 19.1

CrossFit 5000 - Barbell ClassView Public WhiteboardCrossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. targetCrossfit Games Open 19.1 Teens (Ages 14-15) (AMRAP...

FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardBack SquatIn 12 minutes: Complete 4 sets of 5 reps at 60%Strict PressBuilding in weight across the sets perform 5 sets of 3. *Focus on good form and posture across all sets500m Ski (Time)Max Effort 500m Ski for time...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (No Measure)15min Steady Row *every 3 minutes 20 sec side plank per side 15 min Steady Bike *every 3 minutes 40 sec plank...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)Cleans With a partner 3 Rounds each: 60 secs OFF: 60 secs OFF Round 1- 80/55kg Round 2- 60/ 45kg Round 3- 40/30kg Have a second bar set up and help change weights for each other. Partner B lifts while Partner A...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardGymnasticsKipping Practice (12 mins) Practice kipping towards your mom wanted gymnastics movements or just work the kip in generalCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardMetcon (No Measure)Complete 3 rounds in 10 minutes for quality movement, 10 sec Body Tightener 10-20 sec Wall Walk (keep hands about 30cm from wall, tuck hips under and create uniform hollow shape).Metcon (No Measure)Complete 3 Rounds in 10 minutes...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)In teams of 2 break up the following movements evenly. This is based off the open workout 17.4. 24 min AMRAP: 110 Deadlifts (55 each) 110 Wall Balls (55 Each) 110 Cal Row (55 Each) 110 Handstand push ups or Hand release...